How much fat a day if cutting? A guide to balancing macros

January 8, 2026 •

3 min read

Research shows that restricting fat intake too drastically can negatively impact hormone production, which is crucial for preserving muscle mass during a calorie deficit. Determining how much fat a day if cutting is a delicate balance that requires a strategic approach to maintain health and achieve your physique goals.

Quick Summary

This guide explains how to calculate your daily fat intake for cutting, detailing ideal macro percentages and the importance of healthy fat sources for hormone function and overall health.

Key Points

Calculate Your Needs: Determine your Total Daily Energy Expenditure (TDEE) and create a moderate caloric deficit (250-500 calories).
Target 20-30% Fat: A macronutrient split with 20-30% of your daily calories coming from fat is a common and healthy range for cutting.
Prioritize Healthy Fats: Focus on monounsaturated and polyunsaturated fats from sources like avocados, nuts, seeds, and fatty fish to support hormone production and satiety.
Preserve Muscle Mass: Sufficient fat intake prevents a negative impact on hormone levels, which helps protect muscle tissue during periods of reduced calories.
Improve Nutrient Absorption: Healthy fats are necessary for absorbing crucial fat-soluble vitamins (A, D, E, K), ensuring your body gets the nutrients it needs.
Balance Is Key: Extreme fat restriction can be counterproductive, leading to hormonal issues, nutrient deficiencies, and increased hunger.

Why Fat Is Crucial Even When Cutting

Many people mistakenly believe that the key to cutting fat is to eliminate dietary fat entirely. While fat is the most calorie-dense macronutrient at 9 calories per gram (compared to protein and carbs at 4 calories per gram), it is essential for optimal health, especially during a caloric deficit. Dietary fat plays a vital role in hormone regulation, including the production of testosterone and other key anabolic hormones that help preserve muscle mass. It also aids in the absorption of fat-soluble vitamins (A, D, E, and K), supports brain function, and helps maintain a sense of satiety, which can prevent overeating and reduce cravings.

How to Calculate Your Daily Fat Intake

Your daily fat intake should be based on your overall daily calorie target. The first step is to calculate your Total Daily Energy Expenditure (TDEE) and then subtract calories to create a deficit. From there, you can determine your fat macros.

Step 1: Calculate Your TDEE

Use a reliable online calculator or the following formulas to estimate your TDEE:

For Men: $(10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) + 5$
For Women: $(10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) - (5 \times \text{age in years}) - 161$

Multiply your BMR by an activity factor:

Sedentary: BMR × 1.2
Lightly Active: BMR × 1.375
Moderately Active: BMR × 1.55
Very Active: BMR × 1.725

Step 2: Establish a Caloric Deficit

To lose weight, you must consume fewer calories than your TDEE. A common and sustainable approach is to subtract 250-500 calories from your TDEE. For example, if your TDEE is 2,500 calories, a target of 2,000 calories per day would be appropriate.

Step 3: Determine Your Macros

After setting your daily calorie target, decide on your macronutrient split. For cutting, protein is often prioritized to preserve muscle. A widely recommended macro split allocates calories as a percentage of your total intake.

Calculation Example (2,000-calorie diet with a 40/30/30 split):

Protein (40%): $(2,000 \times 0.40) / 4 = 200\text{g}$ of protein
Fats (30%): $(2,000 \times 0.30) / 9 = 67\text{g}$ of fat
Carbohydrates (30%): $(2,000 \times 0.30) / 4 = 150\text{g}$ of carbs

For a less aggressive cut, a fat percentage of 25-30% is common, while those in the final stages of cutting may drop to the 15-20% range for a short period.

Comparison of Macro Splits for Cutting


Macro Split (P/C/F)	Fat %	Best For	Considerations
40/40/20	20%	Aggressive cutting, higher protein intake, and lower fat.	Higher carb intake may not suit those with insulin resistance.
40/30/30	30%	Balanced approach, good for muscle preservation, moderate carbs.	Allows for higher intake of healthy fats.
35/40/25	25%	Performance-focused, balances energy needs for intense training.	Slightly lower protein, may need adjustment based on muscle mass.
30/40/30	30%	Sustainable weight loss, focuses on satiety from fat and protein.	Good starting point for beginners.

Prioritizing Healthy Fat Sources

Focus on consuming healthy, unsaturated fats while minimizing saturated and eliminating trans fats. Here are some excellent sources to include in your diet:

Monounsaturated Fats: Found in avocados, olive oil, nuts (almonds, pecans), and seeds (pumpkin, sesame). These fats are heart-healthy and can improve cholesterol levels.
Polyunsaturated Fats (Omega-3 and Omega-6): Essential fatty acids that the body cannot produce. Good sources include fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, and walnuts.
Minimize Saturated Fats: Found in fatty meats, butter, cream, and tropical oils like coconut and palm oil. While not all saturated fat is harmful, high intake can negatively impact cholesterol.
Eliminate Trans Fats: Found in fried foods and processed baked goods, trans fats offer no health benefits and should be avoided entirely.

Practical Tips for Incorporating Healthy Fats

Use healthy oils: Cook with olive or avocado oil instead of butter or lard.
Choose lean protein: Opt for skinless poultry, fish, and lean cuts of meat.
Snack smarter: Replace high-sugar snacks with a handful of nuts or seeds.
Embrace avocado: Add sliced avocado to salads and sandwiches.
Boost with seeds: Sprinkle chia or flax seeds on cereal, yogurt, or salads.

Conclusion

While a caloric deficit is the primary driver for fat loss, strategically managing your fat intake is key to a successful and healthy cut. Aiming for 20-30% of your daily calories from healthy, unsaturated fats ensures adequate hormone function, nutrient absorption, and satiety, all of which are critical for preserving muscle mass and feeling your best. By prioritizing lean protein, quality carbs, and sufficient healthy fats, you can build a sustainable diet that supports your goals without compromising your health.

For more information on the types of fat and their effects on health, see the Mayo Clinic's guide on Dietary fat: Know which to choose.

Frequently Asked Questions

Yes, some people use a ketogenic diet for cutting, which is high in fat (e.g., 60%+ of calories) and very low in carbs. The effectiveness, however, still relies on a caloric deficit, and this approach is not suitable for everyone.

For many, 30% of total calories from fat is a perfectly acceptable and healthy range for cutting. It ensures adequate intake of essential fatty acids and supports hormone function while leaving room for sufficient protein and carbohydrates.

Eating too little fat (e.g., below 15-20% of calories) can negatively impact hormone production, potentially lowering testosterone levels. This can also cause deficiencies in fat-soluble vitamins and leave you feeling hungry, making it harder to sustain your diet.

Once you have determined the percentage of your daily calories that will come from fat, you can convert it to grams. Multiply your total daily calories by your fat percentage, then divide that number by 9 (since 1 gram of fat contains 9 calories).

Excellent sources of healthy fats include avocados, olive oil, fatty fish like salmon and tuna, nuts such as almonds and walnuts, and seeds like chia and flaxseed.

Not necessarily. Weight loss is fundamentally driven by a caloric deficit, regardless of whether that deficit comes from reducing fat or carbohydrates. The ideal macro balance depends on individual needs and preferences.

Some individuals may lower their fat intake towards the very end of a cutting phase, dropping closer to the 15-20% range, especially if their calories become very low. However, this is typically only done for short, aggressive periods.